Olympic Lifting

Muscle Clean + Strict Press:
3x(1+3)

Clean Pull + Above Knee Power Clean + Above Knee Clean:
3x(2+1+2)
2x(1+1+1)

Back Squat:
Work up to heavy 5 (1st rep paused 5 seconds)

Clean + Front Squat + Jerk

3x(2+1+2)

2x(1+1+1)

Strict Press

5RM

then down 10% from 5RM for 2×5

Seated Box Jump

4×1 AHAP

Dip Power Snatch (dip and go!)

3×3

Snatch Pull + Snatch (pause mid shin 2 seconds)

3x(1+2)

2x(1+1)

Snatch Pull Down

4×2